Boosting Your Immunity for Optimal Health
There's an undeniable level of fear and collective uncertainty pervading our communities today, and rightfully so. Public anxiety is high, fueled largely by feelings of powerlessness. Powerlessness over the unknown and lack of certainty about which precautions to take to protect ourselves and our families. And uncertainty about the nature and trajectory of COVID-19 only exacerbates this feeling of not being in control. Scientists are now estimating that between 40 - 70% of our population will be affected by this global pandemic and, truthfully, it's affecting us all!
Those in our communities with preexisting conditions and chronic diseases face an even greater threat of being affected ten times more likely than the rest of the population, so we must all do our part to limit exposure.
What can we do?
Social distancing.
Washing your hands for at least 25 seconds (no rinse and go, please; that's simply unsanitary and I've seen a lot of people doing it).
Stay home and away from the general population, especially if you are not feeling well.
Boost your immunity for optimal health.
What it really comes down to is how strong and resilient is your immune system when it comes to fighting viruses and disease. Supporting your immunity can completely revolutionize your health and help you feel empowered. By taking those initial steps, you can protect the nature of your overall health and well-being.
What role does your immune system play in fighting viruses and disease?
Your immune system is a collection of structures and processes that is designed to protect you against foreign invaders and disease. When functioning properly, it identifies a variety of threats, including viruses, parasites and bacteria, working to eliminate the problem.
Numerous medical studies suggest that the emotion of fear and stress can trigger disease in our hormonal systems, specifically within the thyroid and adrenal glands, and affect our immune systems as a whole. There are hundreds of thousands of medical studies showing that there are natural foods, supplements and lifestyle choices that we can implement to naturally fight viruses and disease.
So what are some steps that we can take to protect and boost our immunity?
MANAGE YOUR MINDSET
Sometimes it's hard to wake up and have that peace of mind. For one, have faith in knowing that our bodies are designed to heal. We can only control so much and this is one of the most crucial areas of focus in my work with clients. Many of us are in a constant state of "fight or flight," perpetually stressed out from the realities of our daily lives. We're exhausting our adrenals, depleting our hormones and increasing our cortisol levels which heavily affect sleep patterns and causing shifts in our weight and immunity.
Try asking yourself these questions to set your day up for success:
Who do you want to be today?
How do you want to feel today?
What do you want to give today?
What do you want to receive today?
MAINTAIN PHYSICAL MOVEMENT FOR YOUR BODY AND YOUR MENTAL HEALTH
Physical activity and exercise are proven and effective ways to boostimmunity and decrease our risk of chronic inflammatory diseases. Mild to moderate exercise (30-45 minutes) will help to strengthen your immune system. If you're able to exercise outside in less populated areas, that's great! If not, there are so many offerings, including FREE, for online classes (yoga, barre, HIIT, bootcamp, etc.). Considering the circumstances, the wellness community has been working together to make this easier on us all and I'm extremely grateful that so many of my favorite Boston-based instructors are taking their classes online.
FOCUS ON THE QUALITY OF YOUR SLEEP
If you're in this season of parenthood like myself, you know that sleep is just not the same. Rather than focusing on consistency, I work to focus on the quality of my sleep, because this is the time for healing. Lack of quality sleep has been linked to increased inflammation, chronic diseases as well as poor decision making. Now what does this look like?
Limiting consumption of caffeine to 12 pm.
Aiming to get outside for some fresh air at least once a day, which may include a 30 minute walk.
On nights when it’s feasible, finishing dinner between 6 - 7 pm (easier said than done with a toddler).
Using the Twilight app on my phone to limit blue light exposure.
By aiming to get 7-8 hours of sleep, our bodies will become more resistant to viruses and disease. Practicing relaxation and breathing techniques throughout the day will help to ease you into a more restful evening, as well.
CHOOSE FOODS THAT ARE LIGHT YELLOW AND BROWN IN COLOR
These foods are the most activating and strengthening for the immune system. Think ginger, garlic, onions and even pears. Ginger is one of the top 5 prescribed herbs in Chinese medicine. Simply drinking ginger herbal tea is a fantastic solution for boosting the immune system. Immune, gut and respiratory health. Cost efficient and beneficial to our health!
OPTING FOR SOUND NUTRITIONAL CHOICES CONTAINING LOTS OF FIBER, HEALTHY ANTIOXIDANTS AND PHYTONUTRIENTS
I'm going to sing this tune until the cows come home! Eating a diet rich in nutrient-dense whole foods is going to be one of our best defenses against viruses and disease. Between 70-80% of our immune system is housed within our guts and it relies on nutrient dense foods to function well. This is why our whole body will suffer, including the brain, when our guts are out of balance. To cultivate vibrant health within our bodies, we need to feed our guts the right way with lots of anti-inflammatory and fiber rich foods. Focus on what you can add more of rather than stress out about lack and deprivation, which leads to my next point ...
STRESS LESS
Easier said than done. I get it. I'll admit, this is my biggest challenge when it comes to my health, which is why I've become that much more vigilant about focusing on stress reducing activities (yoga, resistance training, pranayama and other forms of deep breathing techniques when I'm upset or dealing with my toddler, taking lots of walks when I can, getting outside in nature, hang time with my girlfriends, etc. etc.). Try practicing active relaxation, as stress is extremely detrimental to our guts and overall well-being.
SMART SUPPLEMENTATION
Echinacea, elderberry, vitamin C (1000 mg 3-5x daily), zinc (60-100 mg 2x daily) and vitamin D (5000 IU daily and direct sunlight). Powerful supplements containing anti-viral and immune boosting properties. Some of my favorite supplements to take are the Wellness Formula by Source Naturals that I've been taking for years Alkalizing Vitamin C, Vitamin D3, B Complex Vitamins and Zinc, which I’m using by Equilibrium Nutrition. For infants, toddlers and small children, First Defense by Child Life is an excellent liquid based formula that is safe and effective for boosting immunity.
Just know that our bodies are designed for healing and the more that we treat our inner world’s well, the greater our chances of living a healthy, vibrant and more peaceful existence.
If you’re interested in receiving guidance on your goals for your health, we can set up some time to chat here to see how we may work together!
